Our Fitness Director, Mike Locke demonstrates how to do the Stability Ball exercises at home.
Plank
Kneel down on the floor in a “tall kneel” position behind a stability ball. You can use a towel, pad, mat, or pillow to protect your knees. Roll the ball away with your forearms on top of the ball until you are able to achieve a plank position on your knees. Head should be up with shoulders back. Elbows under shoulders, maintaining a neutral position (straight line from ears through shoulders, hips, and knees). Hold for the prescribed duration.
Modified Position:
Kneel down on the floor in a “tall kneel” position behind a stability ball. You can use a towel, pad, mat, or pillow to protect your knees. Roll the ball away with your forearms on top of the ball until you are able to achieve a plank position on your knees. Head should be up with shoulders back. Elbows under shoulders, maintaining a neutral position (straight line from ears through shoulders, hips, and knees). Hold for the prescribed duration.
Rollouts
Kneel down on the floor in a “tall kneel” position behind a stability ball. You can use a towel, pad, mat, or pillow to protect your knees. Place the ball close to your thighs with the palms of your hands on top of the ball. Using your hands with your arms straight roll the ball away from you. Maintain your posture as you lower your body toward the floor. Only go as far as you can control your posture. Pull your body back to the starting position still maintaining body alignment. Repeat for prescribed repetitions.
Push Ups – Modified
Kneel down on the floor in a “tall kneel” position behind a stability ball. You can use a towel, pad, mat, or pillow to protect your knees. Place your hands on either side of the ball and roll it forward until you are in a modified plank position. Head over shoulders, shoulders over hips. Maintain this position as you lower your body down toward the ball. Lightly touch your chest to the ball and press your body back to start. Repeat for the prescribed number of repetitions.
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